Q requires an HC

Preamble:

I have been on rest and vacation the last couple of weeks hoping my ankle would show some recovery. It isn’t so now I try to just push it harder like an idiot. I picked up Q because I knew the snooze would get the better of me if I didn’t.

In fact I did snooze but thankfully caught myself.

Two pax ran in from the dark and two more joined me for my first raptor Q and the end of my birthday month

Warm-O-Rama:

Mosey down to carpool lane for SSH, IW, WPs. Mosey to the rock pile.

The Thang:

Some four corner escalators/stairway to heaven.

The corners are rock, leg, merkin, abs and we do each group 3 times at 5 reps, 10 reps, 15 reps.

1: Curls, Squat, Merkin, LBC
2. Shoulder Press, Lunge, Diamond, Freddy
3. Skull Crusher, Jump Squat, Wide Arm, and Flutters
4. Rows, High Knees, Merkin, and Reverse LBC

Tried to change up for some bear crawl but ditched that when Q realized he forgot his gloves. Some backwards running mixed in too.

Near time we drop the rocks and head back for a proper 6 MOM. Around the circle for JLo, JHigh, Cockroach, LBC, and Mountain Climbers. Plank out the clock and we are done.

A fine reintroduction for this Q after some time off. I will bring more heat at my next Q when I can run properly.

COT:

Prayers for pax as they deal with changes and that there is resolution and healing for those that need it.

Prayers for good health and no injury with the upcoming PRR

Naked-Man Moleskin:

Always a pleasure to lead and so glad to finally get this chance at Raptor. I hope to bring many more patented lumbergh Qs to the surrounding area and watch this group grow.